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Ryan Crowley has suffered another pec injury.
Ryan Crowley can’t seem to catch a break. The young bodybuilder has  once again suffered a pec tear. For those who don’t recall, Ryan Crowley suffered a horrific pec tear just last month. Now it appears that the very same pec that he injured has torn once again.

There is nothing worse than suffering an injury. Some injuries can have you sitting on the sidelines for quite some time. But then there are injuries that can be life changing. Injuries that can become career defining. Ryan Crowley could be in the latter camp as far as injuries goes.
Injured Once Again
It appears that the bodybuilder wasn’t even training at the time of this second pec tear. According to Crowley he was doing something mundane.
In a recent Instagram post, Ryan Crowley spoke about injuring his pec once again as well as how it happened, how he dealt with it, and what comes next.
Hi guys I just wanted to update you and tell you the truth and not hide anything from you, today as I was getting dressed I felt the same ripping sensation in my pec as I did before.
It INSTANTLY started going black, I went to hospital and had a few scans to find out that I’ve partially torn my pec… again!
I’m absolutely devastated, I was so proud of how I was doing and how fast we were moving forward.
I’m so shocked that something so small could cause this!
It doesn’t need surgery but it’s extremely painful and doesn’t feel far off as it did before.
It’s another setback in this road to recovery but I will still keep pushing forward and doing everything I can to get back to 100% , Like I said before I’m DOWN BUT NOT OUT.

This is certainly an unfortunate turn of events for the young bodybuilder. To have to suffer not one, but two pec tears in a short period of time is just devastating to have to deal with. You have to feel gutted Ryan Crowley, truly.
This kind of injury can change the trajectory of his entire career. It’s the difference between attaining greatness or siting on the sidelines because of this unfortunate turn of events. For now, Crowley must simply rest and allow himself time to heal from the injury before engaging in any rigorous training. Even if he isn’t training, he’ll still need to be sure to be very careful while handling this unfortunate injury.
The Generation Iron team wishes Ryan Crowley a fast and safe recovery.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.

Larry Wheels stopped by the Strength Wars podcast to talk life, training, his experience on Strength Wars, and what’s next for the big man.
It seems like Larry Wheels can do it all. World class powerlifter, rising Strongman, potential bodybuilder, and passionate arm wrestler, all competitors in these respective sports should be aware that Larry Wheels is coming. At just 25-years old, he’s already put up some insane PRs and has done things most of us still dream about. But it wasn’t always easy for a younger Wheels and getting to this point in his career has taken a mental and physical toll that he still wouldn’t trade for anything in the world.
Wheels stopped by the Strength Wars podcast to chat about his experience with it, as well as life moving forward. He’s currently living in Dubai where an opportunity brought him there to train. As fate would have it, he met the love of his life and his process of just going with the wind seemed to have paid off. As of this podcast, he loved Dubai, saying he felt safe and that it was very clean. A wonderland and the reputation he had heard so much about was certainly true.

Why He First Began To Train & How That Has Evolved
Wheels opened up that the reason he started to train was out of a dark place. As a result of bullying, his self esteem and confidence took a major hit and he felt that if he trained and worked on getting bigger, then the bullying would stop. So that’s what he did. He worked on his physique, increased his strength, and saw a real boost in his confidence. But what his training has evolved to now involves two things. The first is he wants to stay relevant. Making his career on social media began with collaborations and joint workouts with other influencers, but Wheels has now grown to be one of the top himself. The second reason is that he is fascinated by testing the limits of the human body. Seeing just how strong someone can get is something he loves to explore and has done well doing so.

Social Media Presence
As just mentioned, Wheels makes a living off of social media, posting workout videos and lifestyle content for all to enjoy. This first started in around 2016 to 2017 when he began to hit a lot of PRs, gaining attention for his massive size. After moving to Los Angeles, he began collaborations with other big influencers and his following nearly tripled. As he rode that wave, he continued to get bigger and more popular, now earning him the opportunity to make a living off social media.

Strength Wars Experience
When it came to Strength Wars and Wheels’ involvement, it was one for the history books to have this legendary powerlifter involved. Wheels said he was always interested in Strength Wars but never knew how to get into it. While it wasn’t on his radar, he was always interested and just really loved the concept. When he looked at each individual exercise, he didn’t think they’d be a problem. But what would come to be a problem was his conditioning. As a powerlifter with no cardio, as he was used to lifting heavy, his conditioning for shorter rest periods just wasn’t there. His training for bodybuilding and Strongman wasn’t enough to get him properly conditioned for Strength Wars and now, after 11 years of training, cardio is something new to him. What used to be his weakness is now his motivating factor in helping him get to where he wants to be.

Wheels has said if there is a round two, he would love to see how he would do after more cardio. He felt they had a great mashup of athletes from all disciplines of strength sports and that it was a fun group to battle it out with. He feels anyone can jump into the competition and that it would be fair, making a number of athletes from all sorts of sports great contenders for the top spot. For now, we’ll just have to wait and see if Wheels makes a legendary return.

Powerlifting, Strongman, Bodybuilding, Arm Wrestling… Which One?
Wheels has always had a passion for strength and when it came to the bodybuilding training, he loved seeing what he could do with his body. But he didn’t like the posing portion of the competition and felt it didn’t give him that competitive drive he always felt with powerlifting. On top of that, he feels he isn’t at the national level of many of these guys and could work on things like his upper chest, more rounded biceps and triceps, and that he calves needed to pop more if he wants to compete with the best. For now, bodybuilding isn’t at the top of his to-do list.
When it comes to powerlifting, Wheels is content on what he’s done for the sport and that he’s hit all his goals. If someone comes along and breaks a record of his, he may step up to defend or reclaim the title but for now, he is satisfied with his career and wants to move onto other things.
Wheels has shifted his focus now to Strongman and arm wrestling as his main two sports of choice. He loves the competitiveness and of course the strength aspect of both and thinks this will be a fun journey to go on. Training with top coaches and experts has allowed him to gain valuable knowledge as he seeks to now be the best in these respective sports. To do this, he has made a pledge to get absolutely shredded, lowering his calorie count to around 4 to 4.5 thousand a day, a big drop down from his former 10 thousand a day when he was trying to seriously bulk.
Wrap Up
Larry Wheels is an absolute monster in all sports he performs. From powerlifting, to bodybuilding, Strongman, and arm wrestling, opponents should fear what this guy can bring to the table. Check out the Strength Wars podcast to listen to the full episode with Larry Wheels and see what advice you can pull from this legend. When asked if he had a message for those interested in all these sports, he said if the passion is strong enough, invest in a professional in all areas, including diet, workouts, supplementation, and rehabbing because we may not know everything, so why not seek help from those who do.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Larry Wheels Instagram

Losing weight is hard. It is also a personal journey. For some, it may involve limiting alcohol intake. For others, it’s about resisting strong sugar cravings.
Many of us have increasingly busy lives, and it’s often easier to reach for unhealthy foods. Food can provide comfort, and after a long day of work or caring for children, finding a way to unwind can be important. For some, that involves smoking a joint, which inevitably leads to the munchies!
Recently, a new fat-burning ingredient has been causing a stir in the world of health supplements – CBD. Can CBD help you to lose weight?

The research is incredibly promising, although studies are still in their infancy.

If you are looking for a CBD supplement to help you lose weight, check out ShredCBD.

Let’s explore the relationship between CBD and weight loss.

The Endocannabinoid System and Metabolism
The reason why CBD can have such far-reaching health impacts is because of the endocannabinoid system. Named after the plant that led to its discovery, the ECS is a natural part of our physiologies, and it is what helps cannabinoids such as CBD or THC interact with our bodies.
We now know that the ECS is directly connected to energy storage and the transportation of nutrients. As a result, it helps to regulate everything from temperature and inflammation to mood and sleep. The endocannabinoid system has even been shown to stimulate parts of the body involved with our metabolisms, such as the pancreas and gastrointestinal tract. (1)
The endocannabinoid system comprises metabolic enzymes that stimulate different parts of the body, including the brain and nervous system, and major organs such as the skin and lungs. It does this primarily via two compounds—anandamide and 2-AG (2-arachidonoylglycerol), which interact with CB1 and CB2 receptors throughout the body. (2) Cannabinoids like CBD and THC, which are found in the cannabis plant, also interact with these receptors, enabling them to boost metabolism and help weight loss.

CBD For Weight Loss: What’s the Connection?
Despite the fact that marijuana causes people to snack, no connection has been found between marijuana use and obesity. In fact, studies have shown the opposite; it appears that regular cannabis users are less likely to experience weight gain or be obese.
The terms cannabis and marijuana are used interchangeably; however, they are not the same thing. Cannabis is the name of the plant, and marijuana is the name for the psychoactive buds it produces. The cannabis plant is made up of hundreds of cannabinoid compounds, but the key psychoactive compound in marijuana is THC. THC is generally what drug tests look for and is associated with the munchies and feeling ‘high.’
But when it comes to weight loss, the important player is CBD.

Effects of CBD on Metabolism
So how exactly does CBD aid weight loss?
Here are the four key ways CBD can affect our metabolisms:
Mitochondrial Function
Mitochondria is the source of energy within a cell, its powerhouse.
Mitochondria convert fats, sugars, and proteins into the energy that sustains our bodies. Imbalances can negatively affect how we burn energy and make it harder to reduce our body weight. Fixing those imbalances can dramatically improve metabolic health and kick things back into action.
CBD has the incredible ability to regulate the mitochondrial activity, helping us to secure metabolic balance or homeostasis. (3) When our cells are functioning optimally, losing fat becomes easier.
Fat Browning
Some of us automatically think of fat as a bad thing, but that isn’t the case. There are two forms of fat cells in the body, white fat cells, which are often referred to as ‘bad fat,’ and brown fat cells, or ‘good fat.’
White fat is predominant. We developed it to keep us from starving when we had to hunt for food. White fat supplies our body with backup energy when food supply is low and cushions our organs for extreme scenarios that we are unlikely to face in our modern lives. Having evolved from a different time, too much can mess with our metabolism and can cause a wide range of health ailments. On the other hand, brown fat actually generates heat and is, therefore, more efficient at burning calories.
A study published in Molecular and Cellular Biochemistry found that CBD can convert white fat into brown fat. (4) Brown fat cells have high levels of mitochondria and are easier to burn away.
Insulin Regulation
The liver helps to keep your body safe by removing toxins and converting excess sugars into insulin. These sugars come from what we put into our bodies, which are then sent to the pancreas, which passes it to the cells.
When your insulin levels are irregular, which can happen when you eat sugary food such as chocolate or even fruit, it can overload the liver and pancreas. This throws the body out of whack, and when there is too much insulin in the bloodstream, our bodies are then unable to burn fat, which makes it much harder to drop the pounds.
CBD may help to stabilize insulin levels, helping to kickstart the body into burning fat.
Using data from the National Health and Nutrition Examination Survey (NHANES), researchers incorporated data from 4,657 patients. They found that regular marijuana users had 16% lower fasting insulin levels, 17% lower levels of insulin resistance, and a smaller waist circumference. (5)

Appetite Suppression
Marijuana is actually an appetite stimulant, which is why stoners experience munchies. Doctors even prescribe marijuana to chemotherapy patients whose appetites have been affected. However, the chemical responsible for this is THC.
THC makes you hungry, but what about CBD?
CBD is actually an appetite suppressant, and when it is isolated, you will not experience increased hunger and may be able to reduce food intake with ease. Studies have shown that CBD reduces food intake and works by regulating and blocking CB1 receptors. (6)
Sleep and Mood
CBD may indirectly aid weight loss by reducing cortisol levels (the stress hormone) and inflammation and improving sleep and daytime energy levels. (7) (8)
When you sleep better and experience less stress, you are more likely to maintain good habits.

Does CBD Help You Lose Weight?
There is no one sizer-fits-all approach to fat loss, and research into CBD is still relatively new. The best way to find out if CBD can help you to lose fat is to find a high-quality and potent supplement, such as ShredCBD, and pay attention to changes in your energy levels, sleep, appetite, and any fat loss.
Neither is CBD a stand-alone solution. In order to see the weight loss, you must eat fewer calories than you burn, and there is no magic pill to negate that fact. But when paired with a good diet, CBD could help you shift that stubborn fat.
Does Smoking Weed Promote Weight Loss?
It is rare that the simple act of smoking weed will help you lose weight. However, it can help with some underlying factors related to obesity, such as improving sleep and lowering stress. CBD products can also bring these benefits without the increased appetite.
Why Does Cannabis Make You Hungry?
The feeling of craving bad food when your high is because of THC. Research is still in its infancy. However, it may be because THC increases the pleasure we get from certain things. If there is chocolate in the cupboard, it will taste even better if you’re high than it will normally. One way to resolve this is to keep healthier snacks to hand for when the munchies hit.

The Controversy Behind CBD and Weight Loss
While there are many potential advantages to using CBD for weight loss, there is also some controversy.
The most prevalent issue is that research is still in its infancy and most studies around CBD and weight loss are animal studies. We need more clinical trials in humans before we can be 100% confident about the effects of CBD products such as CBD oils and pills.
Cannabis and Weight Loss: The Bottom Line
The bottom line is that there is little evidence that smoking weed can help weight loss. Moreover, taking a CBD supplement without any additional weight loss plan such as a healthy diet and exercise won’t do much good either.
However, adding a high-quality CBD supplement to a healthy eating plan and regular exercise could be very effective, thanks to its support of the ECS. At the very least, there is no reason that CBD will make you gain weight. As it’s natural and very safe to use, there is no reason not to incorporate it, especially considering its numerous other benefits.

Check out ShredCBD for a high-dose CBD isolate supplement.

Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
Images courtesy of ShredCBD
References

González-Mariscal I, Egan JM. Endocannabinoids in the Islets of Langerhans: the ugly, the bad, and the good facts. Am J Physiol Endocrinol Metab. 2018;315(2):E174-E179. doi:10.1152/ajpendo.00338.2017
Lu HC, Mackie K. An Introduction to the Endogenous Cannabinoid System. Biol Psychiatry. 2016;79(7):516-525. doi:10.1016/j.biopsych.2015.07.028
Ryan D, Drysdale AJ, Lafourcade C, Pertwee RG, Platt B. Cannabidiol targets mitochondria to regulate intracellular Ca2+ levels. J Neurosci. 2009;29(7):2053-2063. doi:10.1523/JNEUROSCI.4212-08.2009
Parray HA, Yun JW. Cannabidiol promotes browning in 3T3-L1 adipocytes. Mol Cell Biochem. 2016;416(1-2):131-139. doi:10.1007/s11010-016-2702-5
Penner EA, Buettner H, Mittleman MA. The impact of marijuana use on glucose, insulin, and insulin resistance among US adults. Am J Med. 2013;126(7):583-589. doi:10.1016/j.amjmed.2013.03.002
Rossi F, Punzo F, Umano GR, Argenziano M, Miraglia Del Giudice E. Role of Cannabinoids in Obesity. Int J Mol Sci. 2018;19(9):2690. Published 2018 Sep 10. doi:10.3390/ijms19092690
Shannon S, Lewis N, Lee H, Hughes S. Cannabidiol in Anxiety and Sleep: A Large Case Series. Perm J. 2019;23:18-041. doi:10.7812/TPP/18-041
Murillo-Rodríguez E, Millán-Aldaco D, Palomero-Rivero M, Mechoulam R, Drucker-Colín R. Cannabidiol, a constituent of Cannabis sativa, modulates sleep in rats. FEBS Lett. 2006;580(18):4337-4345. doi:10.1016/j.febslet.2006.04.102

Could Dana Linn Bailey be making a return to competition?
Dana Linn Bailey is hinting at a comeback. Collaborating with Kai Greene in some recent training sessions, Dana is looking better than ever and seems to have that competitive itch again.
The first ever Ms. Physique Olympia champion, Dana is one of the pioneers of women’s bodybuilding. With a blend of powerful muscle all while maintaining her femininity, Dana cut a supremely impressive frame on stage. Her physique was sharp, shredded, and was beyond compare when she dominated the field in 2013.

While she’s been inactive in professional bodybuilding for over five years now, Dana Linn Bailey has still been competing in strength related sports. She not only competed at the Arnold Classic 2018 in powerlifting, she also flirted with the idea of competing in CrossFit.
A Return to Action?
Now, Dana Linn Bailey seems ready to step back on the competitive bodybuilding stage. In a new training video featuring herself and Kai Greene, Dana hints at making a comeback. Training at the Metroflex Gym The Castle in Fort Worth, Texas, the two engage in some pretty intense training.
The comeback kids….
featuring: myself and Mr.GettingItDone @kaigreene

This could easily be considered a confirmation for her return. But while she has released this training video, Dana Linn Bailey hasn’t officially confirmed a return to competition.
So now the question remains, if she does make a return to action, how competitive will Dana Linn Bailey be? Considering that she’s been away for quite some time, does she still have what it takes to compete with the women in this modern era? Many women in Women’s Physique have much larger frames than they did while she was competing. That means if she does return she’ll have to bulk up to a level we’ve never seen before.
Another consideration is that Dana Linn Bailey is now 37 years old. While that isn’t the most advanced age, it could prove more difficult for her to compete at the highest levels.
That said, Dana Linn Bailey does have the kind of drive and capability to make a strong return. If she’s willing to put on the size, her presence and personality would be a welcome breath of fresh air for the division.
Do you think Dana Linn Bailey could be competitive in a comeback?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.

George Peterson talks about how social media can play mind tricks when preparing for a bodybuilding competition.
Social media has provided not only fans, but athletes, with more immediate updates on competitor physiques. So can it be used as a tool to analyze fellow competitors before a big bodybuilding show? Can it help adjust contest prep to be better prepared for victory? In our latest GI Exclusive interview, George Peterson warns of the mind tricks social media physique photos can play when preparing for a bodybuilding show.
Back in the day, bodybuilders would hide their physiques while training for a big bodybuilding show. This served two purposes. It made for the big reveal at the competition a true shock and delight for fans. It also prevented fellow competitors from seeing what they are going up against.

While some bodybuilders still follow this tactic, the landscape has changed significantly due to the rise of the internet and social media. Now physique updates before a competition are commonplace. How many “John Doe’s Physique Update 5 Weeks Out” posts have you seen over the past decade? We’re guessing a lot.
That’s because the immediacy of social media has been a huge benefit to the bodybuilding world. It allows for more interactivity with fans. It allows for more news and updates to build excitement week after week. No longer do bodybuilding fans need to wait once a month to see the magazine photos or a big bodybuilding show for news about their favorite sport.
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Check out our latest GI Exclusive segment with George Peterson above!
But for as many benefits as social media brings, it also has its drawbacks. The constant updates provide newfound expectations. What we see in photos on social media may not be a fair representation of what we will get on the night of a competition.

This is something that George Peterson is very aware of and keeps in his mind while he’s in the midst of contest prep. On one hand, social media can provide itself as a tactical tool for pro bodybuilders. Theoretically you can keep your eye on fellow competitors and adjust your training based on what you see.
George Peterson tries to avoid this as much as possible. In fact, many bodybuilders we speak to don’t go out of their way to analyze rival physiques online. George explains this is due to the false reality social media can create. While this affects everyone, it can be especially dangerous for bodybuilders during contest prep.
George Peterson speaks specifically of mind tricks that social media can play. Training and dieting and dedication are all important factors in a successful prep. But mental preparation is also important. If a bodybuilder gets into a bad headspace, they can psych themselves out throwing off their prep.

This is true for any high level pro sports. You’ve likely heard of many strange traditions and habits that pro athletes will go through before a game or competition. It’s all in order to keep their mindset stable and ready to perform under such high pressure.
That’s why George Peterson tries to avoid looking at athlete profiles on social media during contest prep. Of course, they sometimes slip in on his feed. But he won’t go out of his way to witness them. He claims it’s very easy to play tricks on your own mind during prep. That’s the last thing he wants. Any one small thing that can throw off his prep can lead to disastrous results.
You can watch George Peterson explain in more detail the delicate balance of social media and bodybuilding in our latest GI Exclusive interview segment above!

The Truth About Exercise Form
Exercise form refers to the specific way of performing a movement, often a strength training exercise, to avoid injury, prevent cheating and increase strength. Before we go any further, we want to tell you that perfect form is a newbie myth.
This article is not just for fitness enthusiasts, it’s for form nazis who love exercising their fingers on their phone screens and critiquing the way people workout. We want you to take a deep breath before you continue reading as many of your previously held beliefs will be shattered.
The Perfect Form Doesn’t Exist

We’re sure, at some point or the other, you’ve heard someone talk about the perfect form of performing an exercise. The harsh truth is that there is no perfect form. Many people follow a different technique that they will advocate over others.
Forget about being perfect, instead focus on following an acceptable, competent, safe, efficient, optimal, improved, or good exercise form. The less obsessed you’re with following the perfect form, the more focused you can be on things like contracting the muscles and a mind-muscle connection.

Form Doesn’t Guarantee Safety
While it’s true a bad form increases your odds of an injury, following the correct form can’t guarantee you immunity. An injury mostly occurs when external forces exceed the tissue’s ability to withstand them.
If you’re pushing your body past what it can handle, there will be a higher possibility of you getting hurt. Irrespective of your form, you’ll be injured if you put too much weight on the bar or simply exert more force against a load than your tissues can tolerate.

It’s Not Always Pretty
Many people always say that following the correct form will make your workouts look pretty. This is as far from the truth as it can be. Your form will always depend on the weights you’re using.
You can’t expect to deadlift 800lbs with the same form you would follow during a 100lb dead. You should start with the textbook technique but shouldn’t be afraid to improvise if it causes pain or discomfort.
The Right Form is Goal Dependent
Your goal will have a big impact on your training form. A powerlifter who wants to lift as heavy as possible will bench press with a very different technique as compared to a bodybuilder looking to add on muscle mass.
Powerlifters bench press with a big back arch and lock their elbows at the top of the eccentric movement to get the three white light from the judges. Pro bodybuilders have a little-to-no arch and don’t lockout at the top. Similar differences always prevail depending on the end goal of training.

Go With What Works For You
Every individual’s body is slightly different and will respond to different exercise techniques. There are no universal forms when it comes to building muscle mass. While performing the front dumbbell shoulder raises, some people might see incredible gains by raising the dumbbells until they are parallel to the floor.
On the other hand, some people might not feel tension unless their arm is perpendicular to the floor at the top of the movement. If your goal is to build muscle, find the hardest way of performing an exercise, and you’ll experience the highest degree of muscle stimulation.

Which is your favorite exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

Our List Of The Best Gyms in the World
You might have read one of the “Best Hotels in the World” or a “Places to Eat at Before You Die” article. Gyms are holy places for the serious bodybuilders. Bodybuilders can be like kids in a candy store when they enter a fancy gym.
We ranked the gyms on the available equipment, ambiance, training environment and facilities like spas, saunas, etc. We can guarantee the gyms on this list are badass and you might get goosebumps stepping into them. Don’t expect Planet Fitness to be on the list.
Gold’s Gym, Venice, California

Gold’s Venice beach is arguably the most iconic gym in the bodybuilding history. The bests in the business are known to train at Gold’s Gym, Venice CA. The golden age greats like Arnold Schwarzenegger, Franco Columbo, Tom Platz, etc. all trained at this gym.

Gold’s Gym was founded in 1965 by Joe Gold and has since changed hands several times. Gold’s Gym has since transformed into a global brand and is present in almost every fitness frenzy country.
The biggest names in the fitness industry still workout at Gold’s Gym, Venice. Gold’s Venice is also referred to as the Mecca of bodybuilding. The gym has no music or air conditioning and is cooled by the sea breeze.
Bev Francis’ Powerhouse Gym, Syosset, NY

Bev Francis’ Powerhouse Gym is also known as The East Coast Mecca. The gym is owned by Bev Francis who is the first women ever to bench 300lbs. The Powerhouse Gym is frequented by all-time greats like Jay Cutler, Kai Greene, Phil Heath and upcoming stars like Sadik Hadzovic, Guy Cisternino etc.
Bev Francis’ Powerhouse gym is brimming with gym equipment and has separate areas for boxing, kickboxing and submission fighting. The Powerhouse gym has been labeled as a go-to place for residents or people visiting NYC.
Oxygen Gym, Kuwait
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Oxygen gym has made a name for itself in a short time in the bodybuilding community. The Oxygen gym is home to Mr. Olympia front-runners Big Ramy and Ahmad Ashkanani. Oxygen Gym, Kuwait has all the equipment a bodybuilder could ask for, and then some more. The gym has a supplement store, pool, spa and a restaurant all in-house.
The Oxygen gym is so good that Pros like Roelly Winklaar (Dutch Carribean), William Bonac (Holland), Nathan De Asha (UK) have moved to Kuwait or spend a good amount of time in a year training at this facility.
Metroflex Gym, Arlington, Taxes

Metroflex Gym, Texas is probably the most hardcore gym on the face of this planet. Metroflex gym is the home to Mr. Olympia titans like Ronnie Coleman, Branch Warren and Johnnie Jackson.
Brian Dobson started the gym in 1987 due to a lack of hardcore gyms and the restrictions the commercial gyms imposed on its members. Metroflex gym has earned a name for itself when it comes to intensity and the training footage shot in this gym should come with an ‘E’ rating.
City Athletic Club, Las Vegas

Las Vegas is the home to Mr. Olympia contests. The City Athletic Club is a luxurious gym and is flooded with bodybuilding and fitness stars on the Mr. Olympia weekend. This gym has some of the fanciest gym equipment you will ever see.
The City Athletic Club does justice to its name and actually looks like a club from the inside and out. This gym is conceptualized by internationally acclaimed gym developer Jea Jung whose projects are trademarked for luxurious amenities, stunning décor, and cutting-edge equipment.
The City Athletic Club has a limited member approach and adjusts new enrollment efforts in order to preserve what creates an exceptional gym experience – not waiting for equipment, having some personal space, being pampered while you sweat, and enjoying the journey to that great new body.

Have you worked out at one of these gyms? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

One of the healthiest and most delicious meal replacements to help with gains.

Table of Contents

Product Overview
Meal replacements are great for those working with busy lives who just can’t find the time to cook a home cooked meal. For many, their lifestyle requires an on-the-go mentality. That’s where meal replacements come in. Used as a pre-bottled shake, bar, or powder, these supplements work to give you a strong caloric intake while pumping you with a good ratio of macronutrients, as well as other essentials, so you don’t miss out on anything in your diet. While meal replacements should never replace a whole meal if possible, sometimes our days just don’t allow it. HLTH Code Complete Meal Replacement Shake is a fantastic meal replacement to offer great benefits, high-quality ingredients, and the goal of giving you the best meal replacement product around.

When it comes to these meal replacements, you will come to find some great benefits associated with them. As convenient options, they can provide for great balance of macros to cover all your needs, while working to reduce snacking and promote fullness to help with weight management. For those of us who are active, or involved in strength sports, structure is so important to our daily routine. Meal replacements can work to provide us with nutrients, give us energy throughout the day, and work on boosting your performance and recovery by keeping us in check and on schedule with all our meals.

Shop at HLTH Code
HLTH Code knows that a fast-paced lifestyle can make it hard to eat well and stick to a good, stable diet. This is why metabolic scientist, Dr. Benjamin Bikman, and the team at HLTH Code have made it their mission to make sure your health stays at the top of its game. A team of nutrition and industry experts, HLTH Code worked tirelessly to bring us this complete meal replacement, an affordable and convenient option for all our needs. At the end of the day, a lot of opinions and misinformation are out there that just aren’t correct. HLTH Code works to be transparent and honest in their process so you know exactly what you are getting, every single time.

HLTH Code Meal Replacement Highlights
HLTH Code meal replacement is a complete meal with zero compromises that has the right combination of nutrients at the right ratios and potencies to optimize your health. With 27g of smooth, creamy protein made from whey concentrate, egg whites, and hydrolyzed grass-fed collagen, this meal replacement pumps you with enough protein to keep you full while also aiding in other functions like growth and recovery. Matched with 27g of healthy fats and only 13g carbs, HLTH Code really works to provide a great ratio of macros for your benefit.

On top of that, HTLH Code includes other great ingredients like apple cider vinegar, digestive enzymes, probiotics, and fiber for your gut, an ideal ratio of omega-3 to omega-6, and 25 vitamins and minerals so nothing is left out of your diet. With no GMOs or artificial ingredients you get a more than healthy product that is keto-friendly and tastes amazing. For that added bit of transparency, this product is made in the USA at a cGMP-certified and FDA-registered facility.

Ingredients
Protein Blend
Whey Protein Concentrate: Promotes muscle growth and retention by providing essential amino acids to be readily used in the body (1). It can also protect against oxidative stress (2).
Grass Fed Collagen: Important component of connective tissue and directly effects things like tendons, skin, and other parts of your body (3).
Egg Whites: Have the highest net protein utilization for optimal absorption and can influence muscle growth as well (4).
Healthy Fats Blend
Coconut Oil Powder: Can elicit metabolic changes including weight loss and improve blood lipids (5).
Medium Chain Triglycerides Powder: A saturated fatty acid that is easier to digest than long-chain triglycerides and provides for a host of benefits including stimulating your metabolism, increasing satiety, and enhancing brain energy (6).
Flaxseed Powder: Packed with nutrients and is high in omega-3s. A great source of fiber to help with digestion and inflammation.
Others: Olive oil powder, cocoa butter fat, grass fed ghee

Digestive Enzyme Blend
Alpha and Beta Amylase: Enzymes that catalyze hydrolysis of starch into sugars and work to break down the carbohydrate chain into maltose.
Lipase: Breaks down fat into fatty acids and can help with gut inflammation and indigestion.
Cellulase: Helps keep cholesterol at optimal levels and supports cell membranes from free radicals.
Others: Protease I, protease II, lactase hemicellulose, invertase, diastase
Other Ingredients
Digestion Resistant Maltodextrin: Improves blood glucose control, insulin levels, and blood lipids (7).
Redmond Red Salt: Important to provide great minerals so blood lipids and insulin resistance levels stay low and don’t worsen (8).
Apple Cider Vinegar: A short chain fatty acid shown to improve metabolic function, as well as improve glucose regulation and insulin sensitivity (9).
Others: Cocoa powder, digestion resistant dextrin, sodium caseinate, natural flavors, sunflower lecithin, inulin, xantham gum, monk fruit extract, stevia leaf extract, Lactobacillus acidophilus

Price, Flavors, & Effectiveness
HLTH Code Meal Replacement Shake is that complete formula designed to pack you with vital nutrients to keep you full and assist your busy lifestyle. With 15 servings per bag, 2 scoops of this meal replacement will work to give you absolutely everything you need. With two great tasting flavors in Chocolate Macadamia and Creamy Vanilla, HTLH Code has worked to bring something delicious, as well as beneficial, to the table.
Pros: Packed with tons of nutrients and made with well-researched and scientifically-backed ingredients. Keeps you full and works with any lifestyle. Tastes great and mixes well to avoid clumping. From an honest and reputable company in HLTH Code.
Cons: For those who don’t like the taste of stevia or monk fruit, you may dislike a slight aftertaste of this shake. It is a premium priced product but for the great ingredients and stellar formula, that’s something you’ll have to think about.
Price: $59.95/ bag

Check out our list of the Best Meal Replacements for some amazing products!

Overall Value
HLTH Code Complete Meal Replacement Shake is that one meal replacement you need to try. Packed with a great 1:1 ratio of healthy fats to protein, this will help you feel full while aiding in growth and recovery. This formula contains other phenomenal ingredients not often found in other meal replacements so you can optimize your health and wellness and really work to give yourself an edge. HLTH Code is an honest and transparent company working to bring consumers the best meal replacement because they know you deserve it. What you are really getting is a great tasting and amazing meal replacement with top tier ingredients, proven benefits, and a reputable company backing it. Check out HLTH Code Complete Meal Replacement today and see results you want and deserve out of your supplements.
Try HLTH Code Complete Meal Replacement Shake Here 
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References

Hoffman, J.R. and M.J. Falvo, Protein – Which is Best? J Sports Sci Med, 2004. 3(3): p. 118-30.
Micke, P., et al., Oral supplementation with whey proteins increases plasma glutathione levels of HIV-infected patients. Eur J Clin Invest, 2001. 31(2): p. 171-8.
Watanabe-Kamiyama, M., et al., Absorption and effectiveness of orally administered low molecular weight collagen hydrolysate in rats. J Agric Food Chem, 2010. 58(2): p. 835-41.
van Vliet, S., et al., Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. Am J Clin Nutr, 2017. 106(6): p. 1401-1412.
Cardoso, D.A., et al., A Coconut Extra Virgin Oil-Rich Diet Increases Hdl Cholesterol and Decreases Waist Circumference and Body Mass in Coronary Artery Disease Patients. Nutr Hosp, 2015. 32(5): p. 2144-52.
Croteau, Etienne; Castellano, Christian-Alexandre; Richard, Marie Anne; Fortier, Melanie; et al. (2018). “Keotenic Medium Chain Triglycerides Increase Brain Energy Metabolism in Alzheimer’s Disease”.
Resistant maltodextrin- Astina, J. and S. Sapwarobol, Resistant Maltodextrin and Metabolic Syndrome: A Review. J Am Coll Nutr, 2019. 38(4): p. 380-385.
Apple cider vinegar- Santos, H.O., et al., Vinegar (acetic acid) intake on glucose metabolism: A narrative review. Clin Nutr ESPEN, 2019. 32: p. 1-7.
Redmond salt- .Petrie, J.R., et al., Dietary sodium restriction impairs insulin sensitivity in noninsulin-dependent diabetes mellitus. J Clin Endocrinol Metab, 1998. 83(5): p. 1552-7

Big Neechi talks about the bodybuilders and lifters he respects the most in strength sports.
Bodybuilding and strength sports are a respectable endeavor to pursue. It focuses on transforming your body, mind, and spirit. It’s about growth and change. That being said, there will always be athletes who stand above the rest. The titans who are not only the best physically but also represent true authenticity as ambassadors for strength sports. In our latest GI Exclusive interview, Big Neechi breaks down the most authentic athletes in the strength sports industry.
Big Neechi focuses more on overall strength rather than pursuing mass monster size or ability. But he still has undying respect for the best of the best in strength sports. This isn’t simply based on who has the most titles, most records, or best physiques. It also has to do with their personality and how they use it to lift up the niche arena of bodybuilding and strength sports.

For Big Neechi, authenticity is key. In fact, he prefers powerful lifters and bodybuilders who are also willing to risk “professionalism” in favor of raw honestly. In his mind, the most respectable athletes in strength sports are members of the Iron Addict crew. Most notably CT Fletcher himself, who has been a massive motivating force for an entire generation.
What bothers Big Neechi, is how there are so many athletes who fear being authentic and raw like CT Fletcher. Not everyone will have the same personality as CT. Of course not. But Neechi believes that the business side of the industry muzzles true authenticity in bodybuilding and strength sports.
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Watch our latest GI Exclusive segment with Big Neechi above!
When an athlete’s livelihood relies on paychecks from a sponsor, they have no motivation to do something that might be frowned upon. That’s why Big Neechi has so much respect for CT Fletcher. He presents himself as he is – both his epic lifts and motivation and his mistakes.

Big Neechi feels that same sense of authenticity with Simeon Panda. Another bodybuilder who is known for his blunt and honest take on bodybuilding and fitness. Neechi believes that Simeon Panda showcases not only the true power of incredible strength and muscle, but also the power behind healthier living. Big Neechi sees Simeon Panda present a case on how to be a bodybuilder in the real world. Not just in the pro league bubble.
Big Neechi’s respect for authenticity in the sport runs parallel to recent comments made by Blessing Awodibu. Though discussing a slightly different topic, Blessing believes that more bodybuilders need to let the personality fly uncensored. He thinks that authenticity also leads to more entertainment and more hype for bodybuilding as a sport.
You can watch Big Neechi’s full comments on respect and authenticity in strength sports by watching our GI Exclusive interview segment above.

8 Best Dumbbell Exercises for Your Quads 
The quads are an underrated muscle, a key driver of everyday movements like climbing stairs or getting up from a chair. This four-pronged powerhouse muscle stabilizes the knees and flexes the hips in most any lower-body exercise. Studies suggest that weak quads can lead to injuries in these areas.
Because of our modern cubicle culture, where we hunch over computers and smartphones all day, there’s an emphasis on glute activation and loosening the hips and hamstrings that have tightened from too much sitting.

That’s important, but if we fail to address the quads, we’re going to have poor posture since the quads help us maintain proper posture while sitting or standing. The quads come into play in just about every movement. Not only that, a well-developed set of quads is a thing of beauty, giving a body symmetry and curvature. It’s arguably the one muscle group that looks equally impressive on men and women.
With this dumbbell workout, we’ll work through four sets of these eight moves in a circuit fashion to produce quads that will look awesome and handle the burdens of everyday life.  We will alternate between pushing and pulling movements, so we can produce maximum results with minimal time and equipment, resting only briefly between sets.
Dumbbell Step-ups 
What it does: This builds explosive power in the quads.
How to do it: Stand facing a bench, dumbbells in both hands. Place one foot on the bench, bending that knee to 90 degrees. While keeping the other leg straight and on the ground, push your shoulders back and chest out. Push through the top foot to raise your body over the bench with your back leg suspended in midair.
How many? 4 sets of 10 reps on each side.
Goblet Squat
What it does: It’s a full-body maneuver that challenges the quads as it takes the pressure off your back, making it more accessible than a traditional barbell squat. The counterbalance with the weight in front of the body allows you to sit back more easily, encouraging proper form.
How to do it: Hold a dumbbell with both hands under your chest. Squat by pushing your knees out so your elbows can move in between them. Squat as low as you can and return to starting position.
How many? 4 sets of 10 reps.
Lateral Lunge with Dumbbells
What it does: The quads are underrated when it comes to lateral movement and this simple yet effective move mimics that process.
How to do it: Stand holding dumbbells on your shoulders with elbows up. Step to one side and squat back and down with the stepping leg, keeping the other leg straight. Return to starting position by pushing up with the bent leg. Switch sides and repeat the movement.
How many? 4 sets of 10 reps per side.
Split Squats
What it does: These work the quads by increasing balance and strength throughout your legs.
How to do it: Step out into a lunge with dumbbells at arm’s length at your sides. Lower your hips by squatting back and down. Without letting your back knee touch the floor, drive your weight back up with the front leg.
How many? 4 sets of 10 reps per side.
Hang Snatch – 1 Arm 
What it does: It’s a full-body exercise with power coming from the hips, but your quads help drive the movement.
How to do it: Stand with feet shoulder-width apart while holding a dumbbell straight down in front of you. Keeping your back flat and chest up, push your hips back and down to lower the weight between your knees. Explode in one motion, extending the hips quickly and pulling the dumbbell straight up. When the weight reaches maximum height, drop your body underneath and catch it overhead. Lower back to starting position.
How many? 4 sets of 10 reps per side.
Bulgarian Split Squat
What it does: A variation on Split Squats, this provides a deeper squat, further challenging the quads.
How to do it: Place your back foot on a box or bench and then lower your hips toward the floor by squatting back and down. Without letting your back knee touch the floor, drive your weight back up with the front leg.
How many? 4 sets of 10 reps per side.
Step-Ups
What it does: These challenge the quads by flexing and extending the knees in a stepping-like motion.
How to do it: Stand holding dumbbells with one foot on a box or stair with your torso leaning slightly forward. Stand tall, bringing the lower foot to the box or stair. Return to starting position and switch legs.
How many? 4 sets of 10 reps per side.
Deadlifts
What it does: These challenge the whole body but the quads are the engine of this move.
How to do it: Start with dumbbells in front of you. With feet shoulder-width apart and knees slightly bent, push your hips back, grab the dumbbells and lift. Return to the starting position and repeat without leaving the dumbbells on the ground.
How many? 4 sets of 10 reps.
Squat Jumps 
What it does: This builds explosive power in the quads.
How to do it: Stand with feet shoulder-width apart holding dumbbells. Drop into a squat and drive from the floor, jumping as high as possible. Land on the balls of your feet and drop right back into a squat.
How many? 4 sets of 10 reps

Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.